500 CALORIE MEALS BREAKFAST IDEAS

1. Two slices of wholegrain toast, 2 eggs, 1 tbsp olive oil, mushrooms and tomatoes

2. 150g Greek yoghurt, 40g muesli,

1 apple and 1 pear

3. 35g porridge oats, made with milk, 1 tbsp peanut butter,

1 banana

LUNCH IDEAS

Sandwich: Two slices of bread with one of the following fillings:

1. 1 tbsp pesto, ½ ball mozzarella, roasted peppers, black olives, red onion

2. 1 tin tuna, 1 tbsp mayonnaise, cucumber, rocket, cherry tomatoes

3. 100g of smoked salmon, 1 tbsp cream cheese, cucumber, spinach, scallions DINNER

1. One large potato with 1 tbsp of butter or 20g cheese, as well as a side of vegetables such as broccoli & cauliflower

2. Spaghetti bolognese with 60g of pasta (dry weight) and 1 tbsp oil to cook 100g lean mince, onion, garlic, tomatoes and basil

3. Vegetarian stir fry with 60g (dry weight) of brown rice and 1 tbsp sesame oil, to cook 100g of tofu and your stir-fry vegetables

REFRAMING THOUGHTS

⬤ Weight-loss may not make you more confident. Untying your worth from your weight, body neutrality, listening to your body and healing your own body image might.

⬤ Take note of how full you are. If it were a scale of one to five: One may be content ; two comfortably full; three full; four uncomfortably full; five stuffed.

⬤ Take note of where you naturally stop with the aim of working towards where you would prefer to stop.

LANGUAGE MATTERS

⬤ I have to drink more water/I would have more energy if I drank more water.

⬤ I should avoid processed carbohydrates/My gut would function better if I ate more wholegrain carbohydrates.

⬤ I have to eat more vegetables/I can choose to eat more vegetables to better support my immune system.

⬤ I can’t give up chocolate and wine/I will focus on foods that I could eat for better health, rather than foods I feel I shouldn’t eat for better health.

⬤ I should eat smaller portions/I will focus on eating foods that have a lower calorie density so that I feel satisfied from my meals.